Quick review of Hollow + Arch
3 sets of 5 perfect beat swings
then: Option 1:
~5 minutes to practice muscle up starts. Just do one at a time, trying to get your head as high up as possible while you push down on the bar.

Every year around Memorial Day, thousands of CrossFit gyms around the country do the same workout: Murph. This workout is named after Lt. Michael Murphy, a Navy SEAL who was killed in action in Afghanistan. This is a workout he and his fellow soliders would do to train in their combat gear.

This workout can be scaled to any ability! It’s all bodyweight movements. Friends and family are welcome. Once the workout wraps up we will eat some food! Please bring some food or drinks to share.